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Full Body HIIT

November 15

Full Body HIIT

Perform each exercise back to back only restin between rounds – 5 rounds

  1. Reverse Lunge Knee Up Press – 10 reps each leg
  2. Side to Narrow Squat – 8 reps each leg (count narrow squat)
  3. Plank Curls – 12 reps
  4. Deadlift Upright Row to Squat – 12 reps
  5. Half Burpee Squat Up – 12 reps


Reverse Lunge Knee Up Press 

Focusing on one leg at a time here but pressing both dumbbells. As you step back into your reverse lunge the dumbbells should be down towards your shoulders, press them up above your head as you step up from the lunge. Bring your knee all the way up keeping all the tension on the working leg. Keep your core tight and engaged through out the movement will help with balance and stability.


Side to Narrow Squat 

Holding the dumbbells above your shoulders, squat down keeping your weight in your heels with your knees out. Being sure to keep your chest up, take a big step out to your side with one leg keeping the other leg straight. Explode right back into the squat position and repeat. Take this exercise slow at first until you get the hang of the movement, you can also start out doing this without the weight then add it in if you feel comfortable.


Plank Curls 

Position yourself in push up position with a dumbbell in each hand and making sure your shoulders are directly over your hands. One arm at a time curl the dumbbell across to the opposite shoulder being sure to keep your palm facing you through the movement.


Deadlift Upright Row to Squat

In a narrow stance feet about hips width apart, perform a deadlift push your hips back and keeping the dumbbells close to you. As you come up, row the dumbbells up and over your shoulders and squat down.


Half Burpee Squat Up 

Position two dumbbells on the ground in front of you. Start in a plank position with your hands above the dumbbells and shoulders directly over your hands. From here you are going to jump your feet up towards your hands next to the dumbbells. Bring your hands off the ground and grab the dumbbells. Be sure to stay low and slowly squat up and back down and repeat the movements.


November 15
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